12.27.16

Riptide CrossFit – CrossFit

Warm-up (No Measure)

3 RNDS

– 100m Run

Barbell Complex

– 3 H.CLEAN

– 3 F.SQUAT

– 3 P.PRESS

STRETCH 5 MINS

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Weightlifting

Squat Complex (- 3 F.SQUATS + 1 PUSH JERK)

E3MOM

Perform the following complex working up in weight.

WOD

Metcon (No Measure)

“THE CORTESE”

5 ROUNDS

Min 1 : 3 Atlas Stone (Ground 2 Shoulder)

Min 2 : 12 T2B

Min 3 : 12 Wall Balls

Min 4 : 100m Med Ball Run

Min 5 : Rest….

RX : 95/65 Stone

RX+ : 115/65 / 17 T2B / 17 WBs

– Marcus Must Wear The Weight Vest Through The Entire WOD… Welcome To The Jungle.